Synergy Fitness – CrossFit
Skill Warm Up
Spend 10 min working up to a challenging overhead squat out of the rack for 2 reps.
People wanting more volume (aka ‘cardio’) should do EMOTM, people looking for more strength work should do 4-6 sets working up to about 75-85% for the last two sets.
Squat Snatch (5 x 3; 5 sets of 3 reps)
same weight for all sets, approximately 70 – 80% max snatch
Single Arm Ring Row (5 x 6; 5 sets of 6 reps)
Metcon (AMRAP – Rounds and Reps)
“Times Like These”
7 minute AMRAP
30′ walking lunge
14 American kettlebell swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds, about 1:15 per round
Scale Up: overhead lunge with kettlebell.
Compare to: February 08, 2016
Try to hit the toes-to-bar in big sets.
Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet.
Push to the front and back, not just up.
Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.
OPTIONAL CASH OUT
Tabata Assault Bike for Calories